FREE guided meditation: Relax, the quick and easy way

Four minutes. That’s all the time you need to feel more relaxed. Is your peace of mind worth four minutes of your time? Yes! You are worth it! The guided meditation in this blog is free and available to you whenever you need it. Any questions?!

What is guided meditation?

The simplest and quickest form of guided meditation is guided breathing meditation, also referred to as deep breathing, breathwork, abdominal breathing, and relaxation breathing. Fragrant Breathing, included in this blog, is a guided breathing meditation. Paying attention to your breath promotes relaxation.  Following the words and suggestions of a guide relieves you of being in charge for a change. In this instance, I act as your guide as I read the guided meditation to you.


In this blog you have two choices. You can listen to the embedded audio file, or read the text. To enhance your experience, try to find a time and place you won’t be interrupted for 4 minutes. Sit, stand, or lie down – it’s up to you. If you decide to sit or lie down, to avoid getting light headed at the completion of the meditation, get up slowly.  Do not use this meditation while driving or performing any other activity that requires your full attention.  You will receive many benefits from guided meditation, often including deep relaxation.


Guided breathing meditations can be helpful when you feel annoyed, tired, distracted, or upset.  They can help you to feel more relaxed, calm, and centered. For more specific benefits and health research, read Guided Meditation for Adults and their Caregivers.


Guided meditation is generally safe for most people. If you take medication or remedies particularly for diabetes, thyroid disorders, hypertension, anxiety, and sleep, and especially if you have a history of post-traumatic stress disorder or a seizure disorder, consult your physician before doing guided meditation. For more information, read Guided Meditation: Gentle Relaxation.

Fragrant Breathing guided meditation

This breathwork exercise requires a bit of imagination with your sense of smell. You choose a fragrance you like, then imagine you are breathing it in.  If you think you cannot imagine it, simply try to remember the fragrance.

Listen to “Fragrant Breathing” guided meditation
Fragrant Breathing Guided Meditation ©The Lyman Center and Gale Lyman, 2017

If you’d rather read the text of Fragrant Breathing, click here to download your free copy.

Available when you need to relax

You can use this Fragrant Breathing guided meditation as often as you like. Listen to the audio or read the text from your smart phone or computer, via my website or via the Calm and Centered blog.  Try guided meditation in the morning and the evening, when you wake or before going to bed.   A good time to center yourself with guided meditation is before/during/after stressful or unpleasant responsibilities. See what works for you, and share your experience with us in the comment section.

In peace,


Photo credit: Jonas Mohamadi on

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.